Comparing Nutrients in 1 pound Canned Chickpeas Rinsed VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	21.6% 626kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.8% 104g	79.6% 103g	130g per day for Men 19-50 years
Sugars	25% 18g	2% 1.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	57% 32g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.5% 186μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.77% 1.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55.6% 4.45mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 363mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.2% 303g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Chickpeas Rinsed vs Boiled Kidney Beans:

• Canned Chickpeas , Rinsed Solids have 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B9, 12 times more Vitamin C and 2.5 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chickpeas Rinsed vs Boiled Kidney Beans:

• Canned Chickpeas , Rinsed Solids have 1.2 times more Calcium, 1.9 times more Manganese, 2.8 times more Selenium and 212 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Rinsed Solids have 4.9 times more Fat, 8.6 times more Omega 6 and 12.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.